As a kid, I loved broccoli, but it was always boiled at home. This sesame-roasted broccoli recipe changed everything and opened my eyes to a new way of eating this delicious vegetable.
What is Broccoli?
Broccoli is a cruciferous vegetable that belongs to the Brassica family. Other brassicas include cabbage, kale, and cauliflower. Calabrese, or green broccoli, with its dense florets and thick stalks, is the image our brains conjure when we think of broccoli. While we can find this variety of broccoli in every supermarket, it is a recent invention, derived from the purple variety of sprouting broccoli.
There’s little to separate purple sprouting broccoli and calabrese in terms of flavour, except that the purple variety tends to be a little sweeter. Purple sprouting broccoli is best in spring, while green broccoli is available year-round.
Broccoli’s mild flavour makes it perfect for roasting. It seemed strange to roast broccoli at first since I’d only ever experienced the vegetable boiled or steamed. However, the dry heat of an oven or a pan helps caramelise its natural sugars. At the same time, the florets turn crispy, offering a range of textures.
How to Prepare Sesame-Roasted Broccoli
To prepare the broccoli, trim off any outer leaves. Cut the broccoli into equal-sized florets so they roast evenly, preventing the florets from burning and turning bitter before the stalks become tender.
It’s easy to discard most of the stalk. However, this dense lump contains several nutrients and is usually packed with the most flavour. It can be chopped and roasted with the florets or set aside for later use in soups. Either way, don’t throw it away; it’s delicious.
3 Reasons Runners Should Love Sesame-Roasted Broccoli
- Low-Calorie – Broccoli contains a measly 34 calories per 100 g, helping keep weight in check while allowing us to eat more.
- Anti-Inflammation – Broccoli, alongside other cruciferous vegetables, contains a compound called sulforaphane. This powerful antioxidant has been linked to a reduced risk of cancer and inflammation.
- Full of Vitamins – Broccoli is full of vitamin C for immune support, Vitamin K for bone health, Folate for energy metabolism, Fibre for digestion and blood sugar regulation
Sesame Oil
Sesame oil is an oil derived from sesame seeds. There are two types of oil, with the light, untoasted version often used for deep frying due to its high smoke point. Toasted sesame oil, however, is used to add a nutty flavour to food. Its low smoke point makes it highly unsuitable for high-temperature cooking in most instances.
Toasted sesame oil is the most used oil and works well with this roasted broccoli recipe. When looking for sesame oil, choose a higher-quality variety, as some cheaper varieties are mixed with soybean oil. If in doubt, check the ingredients. The list should read 100% sesame oil or just sesame oil.
Sesame-Roasted Broccoli
Ingredients
Method
- Preheat the oven to 220C, 200C for a fan-assisted oven, 425F, or Gas 7.
- In a small bowl whisk the oil and soy sauce together. Then add the broccoli florets and toss through the dressing with the sesame seeds.
- Line a baking tray with parchment paper and lay the broccoli in a single layer.
- Roast in the centre of the preheated oven for 10 minutes. After 10 minutes turn the broccoli florets, and cook for another 6-8 minutes until crisp, brown, and the stalks are tender.
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